2/14/20 – WE SHALL KNOW (PIT)

WARM UP

12 banded face pulls + 4 GI joes + 4 strict press - 5x

Then,

Stretch

Then,

Strict press (build)

 

ADVANCED

STRENGTH

A1) 8 BB strict press (heavy)

A2) 12 ring curls

A3) 12 banded pull aparts

**3x - rest as needed BTWN sets**

 

INTERMEDIATE

STRENGTH

A1) 8 BB strict press (heavy)

A2) 12 ring curls

A3) 12 banded pull aparts

**3x - rest as needed BTWN sets**

 

BEGINNER

STRENGTH

A1) 8 DB strict press

A2) 12 ring curls

A3) 12 banded pull aparts

**3x - rest as needed BTWN sets**

 

ADVANCED

WORKOUT

With a partner complete:

A) 200m run

B) 100m DB farmer carry 45/35

C) 10 hang cleans + 10 floor wipers 135/95

**4x - rotate through A, B, and C**

 

INTERMEDIATE

WORKOUT

With a partner complete:

A) 200m run

B) 100m DB farmer carry 35/25

C) 10 hang cleans + 10 floor wipers 95/65

**4x - rotate through A, B, and C**

 

BEGINNER

WORKOUT

With a partner complete:

A) 200m run

B) 100m DB farmer carry 10/8

C) 10 DB hang cleans 15/10 + 10 lying leg raises

**4x - rotate through A, B, and C**